How can you fix constipation?

I know. I know. Constipation is no joking matter until the shit gets real that is (okay that’s the last one). Before I go on to explain what you can do to fix your potty-issues, let’s try to understand how a normal stool forms in your body. 

 

How does a normal stool form ?

Normal poo is formed when waste, unwanted nutrients and water are absorbed within the small intestine. Together they form a semi-solid mixture that moves through your digestive system, down to your colon and to its final exit point. 

A normal digestive system runs well when your hormones, blood flow, water, enzymes, lifestyle, diet, electrolytes etc. are in order. Constipation occurs when these factors get affected.

 

What causes constipation?

• Shortage of fibre and magnesium
• Lack of water
• Little or no exercise
• Too much dairy
• Hypothyroidism
• Hemorrhoids
• Stress

Sometimes even after addressing the common causes, you need a little extra nudge. Here are a couple of natural products that can help:

1. Chia Seeds

 A holy grail product. Chia seeds are a good source of fibre, omega-3 fatty acids, antioxidants, and dietary fiber. When mixed with water, chia seeds bloat up and form a fluid consistency which helps aid digestion and addresses constipation. Start slowly by adding a tsp to your morning smoothie, oatmeal or just sprinkle it on top of you salad. After a week, you can increase the quantity to 2 tbsp a day. Available at both Lulu and Carrefour or any big supermarket/health store.

 

2. Psyllium Husk

Plant based fibre that also goes by the Indian name isabgol. Similar to chia seeds, psyllium husk soaks by the water in your stomach and helps soften your poo. You can use it daily to help with digestion and regulate your bowel movements. However people suffering from severe constipation should see a doctor as some research has shown that psyllium husk can actually worsen the problem. Personally, I take 2 capsules in supplement form with one glass of water. Since its a fibre, you need to drink enough water throughout the way to make sure it works. Purchase it here and use the code LCW996 at the checkout stage to get a discount on your total purchase. 

 

3. Super Cleanse supplement

Awesome reviews on iherb made me purchase this product and it was definitely worth the buy. Super Cleanse is a herbal dietary supplement that helps cleanse the colon and is gentle on your stomach. The directions on the product suggests using 6 tablets a day,  but personally I take 1 tablet in the morning and 1 tablet in the evening. It is recommended to use the product for a month only and keep a gap of 30 days between 2 cycles. This product is not intended for long-term use and should be avoided if you’re pregnant, have heart issues, corticosteroids, hemorrhoids or any intestinal disorder. Purchase it here and use the code LCW996 at the checkout stage to get a discount on your total purchase. 

 

4. Prunes

They have a natural sugar called sorbitol. Similar to fibre, when sorbitol soaks up water when it mixes with it which then helps soften your poo. Take 2 or 3 a day post dinner every night with a glass of water. 

 

5. Fibre and Magnesium-rich vegetables or supplements

Green leafy vegetables like spinach, cabbage and kale are great sources of fibre and magnesium – both are proven to help with bowel movement. 

With the rise of GMO crops, I’ve tried to find quality supplements as an alternate vegetable source. Perfect Foods is a quality and highly recommended product. It is made with vegetable, sprout and organic cereal grass ingredients and provides your body the nutritional benefits of multiple servings of fruit and vegetables every day. As a daily dose, I take 2 per day with a glass of water post breakfast.

Magnesium is great because:

• It has the natural ability to safely soften stool and help draw in water from your gut
• It is also help relax your muscles and prevents cramping in the abdomen
• Helps calm nerves and hence helpful to reduce stress  

Too much magnesium can cause diarrhea so adjust your intake till your stools are back to normal. If you need to increase your magnesium intake, Natural Calm is a great alternative. It is recommended to start with 1/2 tsp in a glass of water which can then be increased to 2 tsp a day. I usually take it at night before going to bed as it helps me sleep better. 

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Bottom line?

Try one remedy at time for a week at least.  Everybody’s body reacts differently so give your body some time to adjust to the remedies listed above. 

 

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